Getting Started​

After creating an account and completing the required forms (Intake, Medical, and Liability Forms) you’ll be ready to schedule your sessions and begin training.

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Group vs. 1-on-1 Training

Most of our training can be completed in either a group or 1-on-1 setting.
Our 1-on-1 sessions are referred to as Specialized Training.

Note: Defensive positional 1-on-1 sessions will appear separately on the calendar, outside of the Specialized Training slots.

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Strength & Speed — Performance Training

We recommend starting with an Assessment to establish a baseline and track progress.

• Group Assessments: Offered every 4 weeks

• 1-on-1 Assessments: Available anytime via Specialized Training

• Should be repeated every 2–3 months to monitor improvement

Note: You do not need to start with an assessment, but it is highly recommended.

After your assessment, follow our 3-day training split each week:

• Day 1: Linear Speed / Lower Body

• Day 2: Lateral Speed / Upper Body

• Day 3: Change of Direction Speed / Full Body

Repeat this cycle as long as desired.
For optimal results, we recommend training at least 2x per week.

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Technical Training

• Wide Receiver Training

• Linebacker & Defensive Line Training

• Defensive Back Training

Position-specific (technical) training should be completed 1–3x per week, ideally alongside your Strength & Speed program.

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Recovery

• Recovery Training

• X’s & O’s Training

We recommend participating in Recovery and X’s & O’s Training once per week to support overall development and performance.